Fitness

If you’ve ever felt like your workouts are missing something when it comes to sculpting your glutes, trust me—you’re not alone. The good news? You don’t need fancy gym equipment or endless hours on the treadmill to build strong, round, and functional glutes. With the right bodyweight exercises, you can make incredible progress right at home.

Today, I’ll share five of my favorite glute exercises at home without equipment. These aren’t random moves—they’re carefully selected because they target different areas of your glutes, giving you that full, lifted, and powerful look while also improving your overall strength and mobility.

Before we jump in, here’s what I want you to know: your glutes are more than just a “show muscle.” They’re the powerhouse of your body. They stabilize your hips, support your lower back, and help you move more efficiently in everything you do. That’s why training them properly is so important.

Below, you’ll find five moves that hit your glutes from every angle — plus tips to make them harder as you progress. Before we move on to the exercises, let’s review the glutes and then I’ll guide you step by step as if we were training together.

Anatomy of the Glutes: What You’re Really Training

The glutes aren’t just one muscle—they’re a group of three working together:

1. Gluteus Maximus – the largest, responsible for hip extension and giving your glutes their shape.
2. Gluteus Medius – located on the side, crucial for hip stability and balance.
3. Gluteus Minimus – deeper layer, helps stabilize your pelvis.

The exercises below will hit all three so you get both aesthetics (shape and lift) and performance (strength and stability).

Why Train Your Glutes at Home?

When I work with clients, one of the first things they tell me is, “I don’t have time for the gym.” And that’s okay. You don’t need a gym membership to make progress. Training your glutes at home has several advantages:

• Convenience: No commute, no waiting for machines, no excuses.
• Consistency: You’re more likely to stick with it when the workout fits into your lifestyle.
• Effectiveness: With bodyweight resistance, you can still challenge your muscles by focusing on technique, control, and time under tension.

Your glutes respond just as well to bodyweight movements—if you train them smartly.

The 5 Best Glute Exercises Without Equipment

Now, let’s get into the fun part.

1. Bodyweight Sumo Squat

This move is one of my go-to’s for glute training at home. Think of it as a wide-stance squat that not only fires up your glutes but also works your inner thighs. By opening your hips and lowering deeper, you recruit muscles that a standard squat often misses. It’s simple, but it’s incredibly effective.

How to do it:

1. Stand with your feet wider than shoulder-width apart, toes slightly pointed out.
2. Keep your chest tall, core braced, and shoulders relaxed.
3. Push your hips back and bend your knees, lowering as if you’re sitting into a chair.
4. Keep your heels grounded and your knees pressing outward.
5. Once you’ve reached your lowest comfortable position, press through your heels to return to standing.

Reps: 3 sets of 12–15 reps.

💡 Tip: Pause for a second at the bottom of each squat to really feel your glutes engage.

Why it works: The sumo squat shifts more load onto the glutes and inner thighs compared to a narrow stance. It’s a fantastic way to strengthen your lower body while improving hip mobility.

2. Side Lying Clam

This one might not look like much, but don’t underestimate it. The side lying clam isolates your gluteus medius—the small but mighty muscle that keeps your hips stable. The burn sets in quickly, which is exactly what we want.

How to do it:

1. Lie on your side with knees bent at 90 degrees, feet stacked.
2. Keep your head supported by your arm.
3. Without moving your pelvis, lift your top knee while keeping your feet together (like opening a clam).
4. Slowly lower the knee back down.

Reps: 3 sets of 15–20 reps per side.

💡 Tip: Place your hand on your hip to make sure your pelvis isn’t rocking backward. Once you’ve mastered the bodyweight version, add a resistance band above your knees.

Why it works: This exercise strengthens the glute medius, which is key for balance, hip stability, and even reducing knee pain. If you run, walk long distances, or struggle with wobbly knees during squats, this is a must.

3. Lying Thigh Fly

Here’s one you probably haven’t tried before. The lying thigh fly challenges both your glutes and your inner thighs, making it a great complement to the other moves in this workout. It’s a controlled, mindful movement that forces you to focus.

How to do it:

1. Lie on your back with your legs extended straight up toward the ceiling.
2. Rest your arms at your sides for support.
3. Slowly open your legs out to the sides, as wide as your flexibility allows without straining.
4. Squeeze your thighs and glutes as you bring your legs back together.

💡 Tip: If flexibility is an issue, start with a smaller range of motion and increase gradually. For more muscle engagement, try the banded variation, which involves adding a resistance band to your ankles or thighs.

Reps: 3 sets of 12–15 reps.

Why it works: By combining hip abduction and external rotation, the thigh fly engages both the inner thighs and outer glutes. This helps balance muscle development and prevents pelvic instability.

4. Bench Glute Flutter Kicks

People often think flutter kicks are just for the abs, but when you perform them off a bench, they become a glute-focused isolation drill. They’re surprisingly challenging and really hit the lower glutes. If you don’t have a bench, the edge of a sturdy chair or bed works just fine.

How to do it:

1. Lie face down on a sturdy bench so your hips are just off the edge.
2. Hold the sides of the bench for stability.
3. Extend your legs straight and lift them to hip height.
4. Alternate small, controlled up-and-down fluttering motions with your legs.
5. Keep movements slow and controlled — avoid swinging.

Reps: 3 sets of 3×15-20 each side

💡 Tip: Keep the movement small and steady—avoid swinging. The tighter you keep your core, the more your glutes will do the work.

Why it works: The constant tension from holding your legs elevated activates your glutes and hamstrings, while the flutter motion recruits stabilizing muscles. It’s especially effective for rounding out the upper glutes.

5. Glute Bridge on Bench

If I had to pick only one move from this list, it would be the glute bridge. It’s hands down one of the best bodyweight glute exercises, and elevating your feet on a bench makes it even more powerful by increasing your range of motion.

How to do it:

1. Lie flat on your back with your feet placed flat on a bench or sturdy chair.
2. Bend your knees at about 90 degrees.
3. Push through your heels and lift your hips upward until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes hard at the top for 2–3 seconds.
5. Lower slowly and repeat.

Reps: 4 sets of 12–15 reps.

💡 Tip: Press through your heels, not your toes. If you feel this more in your quads or lower back, adjust your foot placement until you find the sweet spot in your glutes.

Why it works: The glute bridge isolates your gluteus maximus—the largest glute muscle. With the added height of the bench, you get a deeper stretch at the bottom and a stronger contraction at the top, which means greater activation and better results.

Sample 15-Minute At-Home Glute Workout

Combine all five moves for a quick but effective home glute workout:

1. Bodyweight Sumo Squat – 3×15
2. Side Lying Clam – 3×20 each side
3. Lying Thigh Fly – 3×15
4. Bench Glute Flutter Kicks – 3×15-20 each side
5. Glute Bridge on Bench – 4×12–15

Rest 30–45 seconds between exercises. Repeat 2–3 rounds depending on fitness level.

Warmup Before Your Glute Workout

Before we dive into the main glute exercises, I want you to set your body up for success. Skipping the warmup is like trying to start a car on a freezing morning—it’ll still run, but not as smoothly, and there’s a higher risk of breakdown. Here’s a 5 minute dynamic warmup routine I recommend before doing the exercises I shared:

Tips for Maximum Results

• Focus on form: Quality reps matter more than quantity.
• Mind-muscle connection: Actively squeeze your glutes during each movement.
• Progression: As you get stronger, add resistance bands or hold each contraction longer.
• Consistency: Aim for 2–3 glute-focused sessions per week.
• Lifestyle support: Pair training with proper sleep, hydration, and protein intake for faster results.

Nutrition and Recovery for Glute Growth

Building glutes isn’t just about training—it’s about how you fuel and recover.

Protein and Macronutrients

• Prioritize lean protein (chicken, fish, tofu, eggs) to support muscle repair.
• Don’t neglect healthy carbs and fats for energy and recovery.

Rest and Recovery Strategies

• Sleep at least 7–9 hours per night.
• Stretch your hips and glutes post-workout to avoid tightness.
• Use foam rolling for faster recovery.

FAQs About Glute Training at Home

1. Can I grow my glutes with only bodyweight exercises?
Yes! With proper form, time under tension, and progressive overload, bodyweight training can absolutely build glute size and strength.

2. How long does it take to see results?
Typically, you’ll notice changes in 6–8 weeks with consistent training and proper nutrition.

3. Do I need resistance bands or weights?
Not at first. These exercises are effective on their own, but adding resistance bands later can speed up progress.

4. Can I do these exercises daily?
I recommend training 2–3 times per week to allow your muscles time to recover and grow.

5. Will glute training reduce hip dips?
While you can’t change bone structure, strengthening your glutes can create a fuller, rounder appearance.

6. Are these exercises safe for beginners?
Absolutely! Start with just your bodyweight and gradually progress before moving on to more intense glute exercises.

Conclusion: Build Strength, Shape, and Confidence

Here’s the truth: you don’t need a gym or fancy equipment to build strong, sculpted glutes. These glute exercises at home without equipment are simple, effective, and accessible for anyone—whether you’re a beginner or more advanced.

What matters most is consistency, good form, and a little patience. Train your glutes, fuel your body, and give yourself time to recover. Over weeks and months, you’ll not only see the physical changes but also feel the confidence that comes from building strength from the ground up.

Remember, your glutes aren’t just for looks—they’re your powerhouse. So take these exercises, commit to them, and let’s get to work.

We’ve all heard the saying, “If you want to go fast, go alone. If you want to go far, go together.” But when it comes to health, fitness, and personal growth, this couldn’t be more true.

Having a strong community around you—whether it’s in fitness, wellness, or life in general—can make all the difference in staying motivated, pushing through challenges, and achieving your goals.

We’ve seen firsthand how a supportive, uplifting community can transform not only fitness journeys but also lives. 

Why Community Matters

1. Motivation & Accountability

It’s easy to hit snooze on an early workout or skip meal prep when no one’s watching. But when you have a community cheering you on, suddenly, showing up feels different.

In the Team LSF community, women support each other every step of the way—whether it’s through sharing wins, encouraging words, or just knowing you’re not alone in the journey.

💬 “I also realized how much I appreciate the LSF community. I’ve always had this mentality that “I can do things on my own” – but I think I was confusing that with the feeling that if I needed other people, it meant that I didn’t really do it myself. But the fact that I had a team on my side didn’t mean that I wasn’t the one making all that progress, it was still my own hard work.

What I didn’t see at first was that it wasn’t about tough love, it was about having other people cheer you on, congratulating you, making you feel good about yourself and just being there as someone who is also working towards a goal and wanting to do it in ways that support our health and wellbeing as a whole.” – Sara

2. Shared Goals & Inspiration

There’s something powerful about surrounding yourself with people who get it—who have the same struggles, dreams, and dedication as you. Seeing others work hard, overcome obstacles, and celebrate victories fuels your own fire.

Want to connect with an amazing community of women who are on this journey just like YOU 👉 How to Connect with Team LSF

3. Make the Journey FUN

Let’s be real—sticking to workouts, healthy habits, and personal growth can feel hard sometimes. But when you have a community that makes it fun, it doesn’t feel like work/another job you have to do—it feels like a lifestyle.

That’s why Team LSF is more than just fitness—it’s about friendships, challenges, and celebrating every moment. From workout challenges to giveaways and real talk about our struggles, we make it fun, not just functional.

No matter where you are in your journey, having a strong, supportive community makes everything better. The power of community is real, and when you find your people, there’s nothing you can’t achieve.

💕 Ready to experience the power of community? Connect Here

Do you often find yourself feeling bloated and uncomfortable and sometimes you don’t even know why? It’s a common issue that many people face, but the good news is, I know how to beat the bloat!

Let’s dive into why you might be experiencing bloating + how you can get rid of it so you can feel snatched all the time! 

5 Reasons WHY Your Bloated

1. Eating Too Quickly

One of the main reasons why you might be feeling bloated is because you’re eating too quickly. When you eat too fast, you’re more likely to swallow air, which can lead to bloating and gas. Try to slow down during meals and chew your food thoroughly to prevent bloating.

2. Consuming Carbonated Drinks

Carbonated drinks like soda and sparkling water can also contribute to bloating. The bubbles in these drinks can get trapped in your digestive system, causing discomfort and bloating. Opt for still water or herbal tea instead to help reduce bloating.

3. High Sodium Intake

Consuming too much sodium can lead to water retention, which can make you feel bloated. Be mindful of your salt intake and try to limit processed foods, which are often high in sodium. Adding more potassium-rich foods like bananas and sweet potatoes to your diet can help balance out sodium levels and reduce bloating.

4. Lack of Fiber

If you’re not getting enough fiber in your diet, you may experience bloating and constipation. Fiber helps to regulate digestion and keep things moving smoothly in your digestive tract. Make sure to include plenty of fruits, vegetables, whole grains, and legumes in your meals to increase your fiber intake and reduce bloating.

5. Stress and Anxiety

Stress and anxiety can have a major impact on your digestive system, leading to bloating and discomfort. Practice stress-reducing techniques like deep breathing, meditation, or yoga to help calm your mind and improve your digestion. 

Belly Fat vs. Belly Bloat

It’s important to differentiate between belly fat and belly bloat. Belly fat is excess fat stored around your midsection, while belly bloat is temporary and often caused by factors like diet and digestion.

Our Bloat Be Gone pills target bloating specifically, helping you achieve a flatter stomach and improved digestion.

To get rid of belly fat, I would recommend adding 3 things into your daily routine: 

1. Moving your body daily (even just for 10 min)
2. Changing your nutrition of the better
3. Adding my Bloat Be Gone Capsules into your daily routine

How to Get Rid of Bloating

Introducing your NEW best friend…Bloat Be Gone. 

Don’t let bloating hold you back from feeling your best. With our Bloat Be Gone pills, you can say goodbye to that uncomfortable puffy feeling and say hello to a flat belly.

Starting your day with a healthy morning routine can set the tone for the rest of your day. If you often struggle with bloating or digestive issues, incorporating a few simple habits into your morning can make a big difference in how you feel throughout the day.

Hydrate First Thing

After a night of sleep, your body is dehydrated and in need of fluids. Drinking a glass of warm water with lemon first thing in the morning can help kickstart your digestion and hydrate your body. This simple habit can aid in reducing bloating and promoting regular bowel movements.

Eat a Balanced Breakfast

Skipping breakfast or opting for sugary pastries can wreak havoc on your digestion. Instead, opt for a balanced breakfast that includes fiber, protein, and healthy fats. Foods like oatmeal with nuts and fruit, Greek yogurt with granola, or a smoothie with spinach and avocado can provide the nutrients your body needs to support healthy digestion.

Incorporate Movement

Physical activity can help stimulate digestion and reduce bloating. Whether it’s a quick yoga flow, a brisk walk, or some stretching exercises, incorporating movement into your morning routine can help get things moving in your digestive system.

Practice Mindful Eating

Rushing through your meals or eating on the go can lead to poor digestion and bloating. Take the time to sit down and savor your breakfast, chewing your food slowly and mindfully. This can help prevent overeating and improve the efficiency of your digestion.

Sip on Herbal Tea

Herbal teas like peppermint, ginger, or chamomile can have soothing effects on the digestive system. Sipping on a cup of herbal tea after your breakfast can help calm any digestive discomfort and promote healthy digestion throughout the day.

Bloat Be Gone

Your daily or on-the-spot fix for a lighter, more comfortable belly. Its gentle blend of digestive enzymes, ginger, peppermint, and dandelion root tackles puffiness from stress, travel, or indulgences—no matter what’s on the menu. 

By incorporating these simple habits into your morning routine, you can support better digestion and start your day feeling energized and bloat-free. Remember, consistency is key, so make these habits a part of your daily routine so you can feel your BEST, all of the time! 

Our team is continuously impressed by our LSF community. All the women in this community worked their butts off and we’re so proud of each and every one of you! You all finished this 6 week challenge so strong and your transformations, inside and out, were INCREDIBLE!

Thank you for pushing yourselves and our community to be the best we can be! 

Time to shoutout our SSU25 winners! 

GRAND PRIZE WINNER

Shannon Smith (@shannon.lsf) 

Total pounds lost: 4

Shannon’s Story: 

“I lost an inch and a half on my belly and 2.5 inches right above my hips!

I am so proud of the work I did in this challenge, because I have never been so consistent. This challenge meant more to me, because I made a decision to prioritize my health over everything else. 

This meant that I started thyroid medication for the first time, really advocated for myself at the doctor, got super consistent with workouts, and mastered that 80/20 lifestyle that I’ve always wanted. While the scale didn’t show all of my progress, I was amazed to see how quickly I shed inches off of my waist. 

I also noticed a wave of confidence come back into my life, and has helped me feel happier out in the world. I started dressing in clothes that I like better and highlighting the parts of my body that I’ve hidden for so long. I also got stronger (went back up to my 15lb dumbbells!) and even want to try the bar at the gym. 

I did all of this from home, at the beach, and with my puppy. I’m still going strong, even though being back at school (I’m a teacher) is exhausting. I’m learning how important it is to take care of myself first (through nutrition, workouts, rest, etc) so that I can show up better everywhere else. I loved the HBMP, because it allowed me to eat things that I loved and be flexible when I needed. I’m now going backwards through it. 

And most of all, I enjoyed my accountability group because they were the girls that understood more than anyone else in my life what I was going through! It felt so amazing to win the Week 3 award, because it felt like I was being seen for all of my hard work! Thank you for this amazing community, and I’m so excited to keep building on these habits.”

RUNNER UPS

Dara McCann (@dara.lsf)

Total Pounds Lost: 2.8

Dara’s Story:

“This challenge was a special one for me!  It marked my one year anniversary of consistent daily movement and focus on nutrition.  A lot of milestones, including my 400 day streak and several PRs throughout the Summer Fitness Assessment.  

There were days when I didn’t feel like moving my body and faced cravings for pizza and cinnamon rolls, but then I remembered why I’m doing this: to be a strong woman who didn’t shy away for the possibility of more.  

I’m so proud of the progress in just these 6 short weeks.  While I didn’t lose many pounds, I feel I am starting to gain muscle and see definition.  

I’m very thankful for the LSF community and even was week 5 winner – which was such a pleasant surprise!  As always, my thanks for yet another fantastic challenge!”

Cambria (@Motivated_mama_lsf)

Total Pounds Lost: 5.4

Cambria’s Story: 

“The journey this time around has been more of a long-term goal not just a challenge to challenge focus. January 2025, I started with the goal of losing 20 pounds with the main “Why” being to take care of myself. From my 2025 GOALS Planner: “My most important thing I want to accomplish this year is lose 20 pounds so that I can physically function better and have a better mental state” This challenge helped me drop that final few pounds and I have accomplished my goal of losing 20 pounds this year. 

Is this it though? Absolutely not. 2025 is going to continue to be the year of change. I’m in my early 40s and am experiencing the highs and lows of perimenopause. I’m tired of being tired and temperamental. Focusing on mental health, physical wellness and growing in my relationship with Jesus will continue to be central to each day going forward. 

I’m feeling better than I have in a while. I have more energy, less moody(most of the time;) and I am hearing the compliments that my husband is giving me. He is always an encourager, but when you don’t feel good about yourself, it’s hard to receive compliments as they were intended. I’m excited to see how God will continue to work in these remaining 4 months of 2025 and I’m looking forward to continuing to show up with LSF to improve my health.”

PINK HEART RECIPIENT

Our Pink Heart Award goes to a member in the #teamLSF community who not only stayed dedicated to their own fitness journey, but was also extremely encouraging of her fellow #teamlsf babes! Every challenge we ask members to submit people who motivated them and was a source of positivity and encouragement throughout the challenge. 

Shawn (joyinworkingout)

Encouraged so many women to keep going, gave them daily encouragement, and showed up for herself every day of SSU!!

Community Shoutouts from other LSF Babes

• @allison.fit.lsf : This girl is so sweet and cheered me on along the way!

• @faith&fitness_girl.lsf : she sent DM’s of encouragement and support, she feels like a real friend & i’ve never even met her in person! 

• Camila Nakashima (ca_nakashima2) has inspired me so much with her daily walks, workouts and self care! And she has also been a great supporter and encouraged me along the way! 🥰 I love her mindset and how she prioritise her health! – Ellinor

Do you ever wake up feeling bloated and uncomfortable, wishing for a flatter stomach? You’re not alone! Bloating can be caused by a variety of factors, including the foods you eat (even the healthy ones)! 

If you’re looking to debloat overnight and wake up with a flatter stomach, here are some quick fixes + 10 foods to avoid:

10 Foods That May Be Causing Bloating

Even some healthy foods can contribute to bloating. If you’re looking to debloat overnight, consider avoiding these 10 foods:

1. Beans and legumes: While they are nutritious, they can cause gas and bloating in some individuals.
2. Dairy products: Lactose intolerance can lead to bloating and discomfort after consuming dairy.
3. Cruciferous vegetables: Broccoli, cauliflower, and cabbage can cause gas and bloating due to their high fiber content.
4. Carbonated drinks: The bubbles in carbonated beverages can lead to bloating and gas.
5. Salty foods: Excess salt can cause water retention and lead to bloating.
6. Sugar alcohols: Found in sugar-free gum and candies, sugar alcohols can cause digestive issues and bloating.
7. Artificial sweeteners: Some artificial sweeteners can be difficult for the body to digest, leading to bloating.
8. Processed foods: Foods high in preservatives and additives can be hard on the digestive system and cause bloating.
9. High-fat foods: Fatty foods can slow down digestion and lead to bloating and discomfort.
10. Spicy foods: Spicy dishes can irritate the digestive system and cause bloating in some individuals.

Quick Fix for a Flatter Stomach

If you’re looking to reduce bloating quickly, check out our Bloat Be Gone capsules! You can take it before meals to avoid bloating or after when you are feeling bloated! 

As we enter week 4 of our Spring Slim Down challenge, it’s important to stay motivated and focused on your goals so you don’t get off track or give up! Summer is right around the corner so let’s stay consistent!

5 tips to help you stay on track & motivated:

1. Goals Check In

If you made goals for yourself in the start of SSD, relook at them and make sure you stay focused on achieving them! You can always update these to fit best with your wants and needs but keep on them. 

Whether it’s losing a certain amount of weight or improving your endurance, make sure your goals are realistic and attainable within the timeframe of the rest of challenge.

2. Stay Consistent

Consistency is key when it comes to seeing results. Make sure to stick to your workout schedule and meal plan, even on days when you don’t feel like it. Remember, every small effort adds up to big progress in the long run.

Summer is right around the corner and you will thank yourself for moving your body even when you don’t want to when you on laying on a beach somewhere tropical 😉

3. Accountability Group Check In

Having a support system can make a world of difference during a fitness challenge. Whether it’s a workout buddy, a friend who shares your goals, or your SSD Accountability Group, make sure to check in with them as we are half way through Spring Slim Down! 

If you haven’t submitted your group for a chance to win our giveaway at the end of SSD, make sure to submit here!

4. Mix Up Your Workouts

Keep things interesting by trying different types of workouts in our MOVE app throughout the challenge. This not only prevents boredom but also helps target different muscle groups and prevent plateaus. From cardio to strength training to yoga, mix it up to keep your body challenged.

5. Celebrate Small Wins

Don’t forget to celebrate your progress along the way. Whether it’s hitting a new personal best in your workout streak, sticking to your meal plan for a week straight, or simply feeling more energized, take the time to acknowledge and celebrate your small wins. This will help keep you motivated and focused on your ultimate goal.

Remember, the Spring Slim Down challenge is a journey, not a sprint. Stay focused, stay positive, and most importantly, don’t give up. You’ve got this!

You have been crushing our 8 week Spring Slim Down Challenge! We can’t believe how fast this challenge went by! As the challenge comes to an end this Sunday May 4th, you might be wondering what to do next or how do I not lose this momentum?

I have just the tips you need to stay on track and hit those goals! Plus, a BRAND NEW challenge, details at the end!!

1. Set New Goals

After completing the Spring Slim Down challenge, take some time to reflect on your achievements and set new goals for yourself. Whether it’s improving your strength, increasing your endurance, or trying a new video in MOVE, having clear goals will help you stay motivated.

2. Establish a Routine

Creating a daily routine that includes time for exercise and healthy eating can help you stay consistent with your healthy habits. Make exercise a priority by scheduling it into your day, just like any other appointment.

3. Accountability Groups

Keep up with your Accountability group! Just because the challenge ended doesn’t mean your group check ins have to! Having someone or a group to hold you accountable can make a big difference in staying on track. 

4. Focus on Nutrition

Remember that exercise is just one part of the equation. Paying attention to your nutrition is equally as important for maintaining a healthy lifestyle. Focus on eating whole, nutrient-dense foods to fuel your body and support your fitness goals.

5. Celebrate Your Progress

Don’t forget to celebrate your achievements, no matter how small they may seem. Recognize the hard work and dedication you’ve put in during our Spring Slim Down challenge and continue to celebrate your progress as you move forward.

What To Do Next

Join my NEW Move in May Challenge! This May, we’re ditching the all-or-nothing mindset and focusing on one simple, powerful habit: walking daily. Move in May is your chance to commit to 20 minutes or 1 mile a day and feel the difference—physically and mentally.

Let’s walk into a healthy summer together—one step at a time. Get the Move In May Calendar!

By following these tips and staying committed to your health and fitness goals, you can keep the momentum going post-SSD and continue to see progress in your journey towards a healthier lifestyle. Remember, small habits lead to big changes!

Our team is continuously impressed by our LSF community. All the women in this community worked their butts off for 8 weeks and we’re so proud of each and every one of you! 

Thank you for pushing yourselves and our community to be the best we can be! 

Time to shout out our Spring Slim Down 2025 winners! These inspiring women, not only have incredible transformation photos but have the most amazing stories!

GRAND PRIZE WINNER

Toni Scott (

@toni.scott_lsf)

Total pounds lost: 12

Story:

“Honestly, I almost didn’t submit my story because I wasn’t 100% “perfect” during the challenge. But then I realized, “Well, that’s the point, right?” Life isn’t going to be perfect all the time, and neither are we. It’s during these imperfect moments that we need to bounce back and stick to the foundations.

I started off strong, but around the 6th week of the challenge, I had to undergo unexpected surgery, which took me out for the remainder of the challenge. Despite the roadblocks, I stuck to the foundations of the LSF HBMP and am now 12 pounds lighter and a total of 12.5 inches smaller! If you take anything from my story, let it be this: don’t let one small hiccup ruin your entire journey! I could have thrown in the towel and given up, but I didn’t, and the results are beyond amazing. You don’t have to be 100% perfect to see results.

The “old me” would have given up the moment I had surgery, thinking, “Screw it, I can’t be 100% perfect, so what’s the point?” But I realized that LSF isn’t just another diet or fad—it’s truly a lifestyle, and a maintainable one at that! These past 8 weeks have proven that to me and hopefully to everyone following my journey on Instagram. I have never felt (or looked) better, and the confidence I now have is priceless.

Thank you, Team LSF, for empowering women like me to rediscover their strength, confidence, and joy and knowing that even through the hard times in life I can still keep going.”

RUNNER UP WINNER

Cheryl Motak (

@lifebycheryll)

Total pounds lost: 8

Story:

“The last three years have been life changing for me. I started a family, and now have two wonderful babies, a two and a half year old and a nine month old. As my family has grown, so has my body. I’ve grown babies, but also added on a significant amount of weight. After having my daughter, I really struggled with losing weight and maintained about 15lbs more than what I started with. After my son, I just added to what I had already gained, but this time I wanted to stop looking at weight loss as a one time goal, but rather a forever lifestyle that could be maintained. I lost 8 lbs during this challenge and am now below my prepregnancy weight for my son!!

But, that’s not what’s most significant to me. In addition to my before and after pictures for this challenge, I have a before and after mindset. Before I thought, if I don’t stick to my plan, I’m a failure. I might as well restart tomorrow. After I think, if I dont stick to my plan it’s OK, I’m human! I might as well find joy in the moment because I’m still on my journey!

To me this challenge wasn’t about being perfect (although hello 55 day app workout streak!), it was about having the discipline to push myself and stay consistent while having the grace to accept when things aren’t “perfect”. There were days where I didnt have the energy to go all in, but I still found a way to move in the moment and give what I could. There were days when I enjoyed an ice cream with my daughter, but I still made sure I achieved my protein goals and made a veggie with every meal. I’m so proud of what I’ve accomplished in the last 8 weeks, but more importantly, I’m proud of the framework I’ve set up to continue achieving my goals and become the best version and role model of myself for my kids and husband!“

RUNNER UP WINNER

Kennedy (@Kennedy_lsf)

Total pounds lost: 8

Story:

“SSD was an eye opening challenge for me because it was my first 8 week challenge back to the LSF community. I had to sit down with myself and evaluate what was holding me back from being happy in my skin and really try with my nutrition. I cut out excessive alcohol and tried to be cognizant of what calories were going in and coming out! I 1000% upped my activity with the bonus moves, app workouts, and walking every day at least a mile at work or with my dog. I stopped making excuses and started to dig into my discipline reserve, something that has not been used in a LONG time.

One huge change that I implemented this challenge was actually joining an accountability group. It was nice to see other women going through the same things that I was with scheduling and feeling burnt out, etc. but we kept showing up for ourselves! Very inspiring! I tried new exercise techniques and fell in love with moving my body again for 20-30 mins to improve not only my physical appearance, but boost mental cognition and mood! I am a full love sweat fitness believer since 2019 and you guys just keep impressing me with the quality and quantity of challenges to keep us motivated and looking our best.”

PINK HEART RECIPIENT

Allison (
@Allison.fit.lsf)

Community Shoutouts:

• “@allison.lsf was always a great a great cheerleader” – Cheryl

• “My accountability group was just everything. Shoutout to @angelaciams_lsf @samrand.lsf and @shannon.lsf !! This was just the most intimate group ever, we were so vulnerable and I just feel so connected to them. I also have to mention Allison (@allison.fit.lsf) and Ellinor (@ellinor_lsf) who were not part of my group, but constantly messaged me and encouraged me! I truly feel like we are all friends!!” – Camila

Do you want to get fit, get toned, and feel confident all Summer long??? Join our Summer Shape Up Challenge! 

What is the Summer Shape Up Challenge?

Our Summer Shape Up is a 6 week challenge starting July 7th, 2025. Just 30 minute workouts a day, 6 days a week for 6 weeks!

What to expect:

1. Lose weight, tone your body, gain confidence, and feel good!

2. Delicious & healthy recipes to help lose weight

3. Daily workouts in my MOVE App you can do ANYWHERE, even on vacay;)

4. LIVE workouts & coaching sessions with Katie

5. Weekly Giveaways

6. GRAND PRIZE 

All your daily workouts will be available on our MOVE app. Plus, if you’re new to MOVE, you can get 7 Days FREE!

Check under the “challenges” tab for your Summer Shape Up workouts, They will show up in the app on July 7th!!

July 7th- 20th:Follow the 14 Day Shape Up
July 21st – August 17th:Follow the 4 week Hot Body Meal Plan

Lose up to 10 pounds this summer following this 6 week plan. Enjoy this easy-to-stick-to meal plan designed to burn fat, tone your body and help you slim down while still enjoying the foods you love!



Accountability Groups

Stay motivated and crush your goals with an Accountability Group during Summer Shape Up! These groups give you the support, encouragement, and fun community vibes to keep you going strong—plus, there’s a chance to win a prize!

Why join a group? 

• Motivation: Stay on track with your LSF babes cheering you on
• Encouragement: Support on tough days
• Community: Share tips, wins, and struggles
• Girl time: Make friends and have fun
• Prizes: Submit your group to win big!

How to Create/Join an Accountability Group:

• Comment on our IG post to introduce yourself
• Reach out to connect and form your group
• Pick your platform (DMs, text, FB, WhatsApp, etc.)
• Choose a team name
• Submit your group by July 14! 
• Stay Connected through our Facebook Group and Instagram!

Stay in the Loop:

Throughout the challenge, we’ll be sharing new videos, delicious recipes, and hosting live sessions on @lovesweatfitness. Make sure to post your “I’M IN” graphic and tag @lovesweatfitness & @teamlsf. 



Our Summer Shape Up Challenge is the perfect thing to get you in shape, feeling confident, and in that bikini this Summer!! 

Summer is all about enjoying yourself and spending time in the sun—and the last thing you want is to feel sluggish while trying to soak it all in. Whether you’re working out in the heat, traveling more, or just trying to stay consistent with your wellness goals, having the right supplements in your routine can make all the difference. 

Here are the best supplements to help you power through your summer workouts and recover like a pro:

For Bloat Free Confidence = Bloat Be Gone

Beach days and summer outfits call for confident vibes—and nothing kills that faster than feeling bloated. Bloat Be Gone is your secret weapon this summer. It works fast to relieve bloating and support gut health, whether it’s from indulgent meals, travel, or hormones.

Why You Will Love Her:

• Fast-acting relief for digestive discomfort

• You can use daily or as needed

• Helps support long-term gut health too

How to Use:

Take 2 capsules before or after meals that tend to trigger bloating (like indulgent, greasy, or high- fiber meals), or during your menstrual cycle or travel days.

Why:
Helps your body process food more easily, reduces gas and water retention, and soothes
digestive discomfort quickly so you can feel your best fast.

For Clean Energy All Day = Pep Rally Energy Boost

If you want a natural, jitter-free boost to power your workouts or busy summer days, Pep Rally is your go-to. With 100mg of clean caffeine, metabolism-boosting benefits, and zero sugar, this delicious tangerine-flavored powder is perfect for pre-workout or a mid-afternoon pick-me-up.

Why You Will Love Her:

How to Use:

Mix one stick pack with 8-12 oz of cold or hot water. Perfect for pre-workout, a mid-afternoon pick-me-up, or any time you need a clean energy boost.

For Recovery + Lean Muscle = LSF Protein Powders

Protein is essential year-round, but especially in summer when workouts tend to get more intense and recovery becomes key. Our Organic Vanilla, Chocolate, and Peanut Butter Plant Protein Powders are smooth, delicious, and made with clean ingredients. They support muscle recovery, keep you fuller longer, and blend perfectly into smoothies, snacks, desserts, and more! 

Why You Will Love Her:

• Plant-based, non-GMO, and easy to digest

• Helps repair muscle after strength or HIIT workouts 

For Mood + Stress = Miss Congeniality Mood Boost

Hot days, social calendars, and general life stress can leave you feeling overwhelmed. Miss Congeniality is our go-to for balancing mood, improving focus, and reducing anxiety. Add it to coffee, smoothies, oatmeal, and more!  

Why You Will Love Her:

Recipe: 

Happy Girl Coffee

INGREDIENTS:
8-12oz of coffee
1 scoop Miss Congeniality
1⁄4 cup steamed milk of your choice

For Glowy Summer Skin = Natural Beauty Collagen

Your skin takes a beating in the summer with extra sun, sweat, and travel. Natural Beauty helps replenish hydration, boost elasticity, and reduce hormonal breakouts from the inside out. Mix it in smoothies or sip it solo for skin that’s as glowy as your vacation pics.

Why You Will Love Her:

How to Use: 

Mix one scoop into water or your favorite smoothie. Enjoy daily for a glow-from-within effect.

For Deep, Restorative Sleep = Slumber Party Sleep Boost

You can’t recover if you’re not sleeping well. And let’s be real—long summer days can throw off your bedtime routine. Slumber Party is your gentle, non-habit-forming sleep aid that helps you wind down, sleep deeper, and wake up refreshed.

Why You Will Love Her:

Nightcap Recipe:

INGREDIENTS:
1 scoop Slumber Party
1 cup warm almond or oat milk
Pinch of cinnamon or nutmeg

Feel Good All Summer Long

The secret to feeling amazing all summer long = Consistency with supplements that support your body from the inside out. Whether you’re looking for more energy, better recovery, or simply to feel your best in your skin, these LSF favorites are here for you! 

Stay energized, recover smarter, and sweat with confidence this summer.

Join our Summer Shape Up Challenge to pair these supplements with workouts and nutrition to get your DREAM Summer body!

Life happens. Maybe you’ve been crushing your workouts and suddenly hit a wall. Or maybe you’re just coming out of a busy season where your workouts took a back seat.

Wherever you’re at right now, it’s okay. The key to long-term success isn’t perfection, it’s the ability to reset, refocus, and keep going.

If you’re ready to recommit to your goals and make real progress, here’s exactly how to reset and reach your fitness goals. Don’t wait to till tomorrow, start today.

1. Reconnect with Your WHY

Before jumping back into workouts or overhauling your routine, take a moment to reconnect with why you are on this journey. Do you want to feel more confident in your skin? Boost your energy? Build strength and endurance? Lose weight? Feel better from the inside out?

Write it down. Keep it somewhere you’ll see daily, whether it’s your journal, your bathroom mirror, or your vision board. 

2. Start Fresh with a Plan

The fastest way to kill momentum is trying to “wing it.” That’s why having a structured plan makes ALL the difference. And we took all the guess work out for you and have a plan made, all you need to do is follow it and stay consistent. 

Join our Summer Shape Up Challenge and get all the details, here!

SSU is our 6-week challenge designed to help you burn fat, build lean muscle, and get in your best shape, physically and mentally – before summer ends. It kicks off July 7th! 

All the details:

• A full training plan in our MOVE app
• Summer meal plan to fuel your goals
• Weekly check-ins from me
• Weekly Giveaways
• A shot at the Grand Prize ($2000 value)
• Snatched summer glow-up

Whether you’ve fallen off or you’re starting fresh, this is your built-in reset button.

3. Clean Up Your Environment

Your space impacts your energy and habits. Do a quick reset by:

• Clean up your kitchen: Ditch the expired and processed snacks and restock with fresh, whole foods

• Lay out your workout clothes the night before

• Set up your workout space in your favorite spot the night before so you are ready for your quick morning movement

4. Track Small Wins

It’s easy to focus on how far you have to go, but the real habits start when you celebrate the little wins along the way.

• You got in a 10-minute workout? Win.

• You made a protein smoothie instead of skipping breakfast? Win.

• You did your MOVE app workout 3 days in a row? HUGE win.

5. Accountability

Trying to reach your fitness goals alone can feel isolating and you can lose momentum fast. Joining an Accountability Group or finding an accountability partner to do check ins with, chat about your wins and your lows, can make all the difference in how you show up every single day.

This is your chance to recommit to YOU.

Join our Summer Shape Up Challenge and start with us on July 7th!

You’re signed up and ready to go! Here are 3 tips to completely CRUSH your first week of our Summer Shape Up Challenge! 

Choose one thing you want to focus on this week. Maybe it’s showing up for every workout, staying consistent with your meals, or drinking more water. Keep it simple and stick with it. Momentum starts with one small win.

Everything you need to know is in your playbook (emailed to you when you signed up for SSU) but here are the key things to remember to get the best results possible!

Workouts:

All your daily workouts will be available on our MOVE app. Plus, if you’re new to MOVE, you can get 7 Days FREE!

Check under the “challenges” tab for your Summer Shape Up workouts. You will see the main Sweat Sesh workout, Daily 10, and Bonus Move. I recommend you do all 3 for best results!

Nutrition Details & Schedule  

July 7th- 20th:Follow the 14 Day Shape Up
July 21st – August 17th:Follow the 4 week Hot Body Meal Plan

Lose up to 10 pounds this summer following this 6 week plan. Enjoy this easy-to-stick-to meal plan designed to burn fat, tone your body and help you slim down while still enjoying the foods you love!

Track Your Wins, every small win counts. Write down what went well each day—whether you got your workout in or said no to something that didn’t align with your goals. Progress comes from consistency, not perfection.

You’re not doing this alone. 

When I went through my own weight loss journey I felt totally alone. Like no one REALLY understood what I was going through or WHY I was making so many changes. I truly believe having a solid support system and women to help hold you accountable is the key to successfully creating and maintaining change and that’s where the Teamlsf community comes in!

How to find LSF Babes:

Looking through the tagged photos on @Teamlsf and @lovesweatfitness is a great way to find LSF girls to connect with. Make sure to scroll through our tagged photos and find new girls you might not know and follow and DM them!

Engage! 

Post your progress, comment on LSF Babes posts, hype each other up, shoutout girls on your story, DM motivation. Being part of this community will keep you going when you start to give up on yourself and lose motivation. The LSF Community is ready to connect, motivate you, hype you up, keep you going, and so much more!

Good luck, you are going to crush Summer Shape Up 2025!!

Staying on track with your fitness and wellness goals can feel extra tough when your routine gets thrown off. Whether you’re hopping on a plane, heading out for a weekend getaway, or just dealing with a packed week that doesn’t leave much room for your usual habits, consistency gets harder. But the good news is you don’t need perfection. You just need a plan that works with your lifestyle. 

Here’s how to make it happen, even when you’re out of your regular routine:

1. Set Mini Goals

Don’t try to hit every single goal perfectly. Instead, focus on 1–2 things that will make you feel your best. Maybe it’s getting 20 minutes of movement in each day, drinking a certain amount of water, or hitting your protein goal. Choose what matters most and commit to that before diving in all at once.

Tip: Use your LSF planner or a simple note in your phone to track these. Seeing that visual reminder each day will keep you grounded.

2. MOVE Your Body 

You don’t need a full gym or perfect setup to move your body. Walks, workouts in our MOVE App, stretching, or a quick ab burner before heading out can all count + can all be done at home. 

Even 10 minutes counts. I promise.

3. Increase Hydration

When you’re dehydrated, energy drops, digestion slows, and cravings creep in. Traveling? Bring a reusable water bottle so you can refill it wherever you go. Busy week? Set reminders on your phone to sip throughout the day.

And if you’re flying? Drink even more. Planes can be very dehydrating! 

4. Improve, Don’t Restrict

Trying to be “perfect” while traveling usually leads to stress, not success. Instead of cutting things out, look for easy upgrades. Add veggies where you can. Choose lean protein when it’s an option. Enjoy the fun foods without guilt but also fuel yourself in ways that support your energy and mood.

It’s not all or nothing. 

5. Stick to your Morning Routine 

Even one consistent part of your day can help keep you grounded. Maybe it’s a morning walk, journaling with your coffee, or a quick stretch before the day begins. Having something that starts your day with intention helps everything else fall into place even when you’re off schedule.

Staying on track isn’t about rules. It’s about showing up for yourself, no matter where you are or what your day looks like. Progress happens in the small moments, and it all adds up. You’ve got this babe!